Friday, April 20

“Impress me with intensity, not volume.”
- Greg Glassman

Volume and intensity are two completely different things. It’s easy to get caught up in thinking about the volume that CrossFit Games athletes are training. They are often working out multiple times a day for hours on end. What is severely overlooked is the intensity in which those athletes train even with their high volume. They have conditioned themselves to a level where they can train high volume WITH high intensity. That is hugely what separates them from the other 99% of CrossFitters.

For those of us who don’t have four hours a day to train and have come to the realization that we are not training for the CrossFit Games we need to focus on what we can do to reach our own fitness goals.

“Intensity is the independent variable most commonly associated with favorable adaptation to exercise.”
- CrossFit

This means that we need to show up to the gym with an attitude of giving it our all for the entire hour. Intensity means forcing a few more wall balls to finish the set when our brain is telling us to let it drop to the floor and rest. Intensity means running out the door full speed even when we know the clock will expire before we finish our lap around the building. Intensity means getting out of our comfort zone today so that we are fitter in the days to come. 

“Intent without dedicated action is simply not enough. Action without a clear intent is a waste.”
- Steve Marboli

Intent in CrossFit carries its own enormous value that is often overlooked, and in my opinion is just as valuable as intensity for getting results. We all have the option during the warm-up to move with the intent to get our bodies properly warm for the workout ahead. We can go through the warm-up with all of our intent focused on getting warm while practicing each movement with perfection as our goal. We also have the option to go through the motions of the warm-up without any intention nor focus on using that time for improvement. The same goes for our strength work and workouts. If our intent is to move to the best of our ability and get the best workout possible each day then we need to care less about the weight on our bar, difficulty of a movement, and RX next to our name. We must choose the load or scaled movement that will allow us to intentionally move as perfectly as possible so that it becomes the only way we know how to move.

If you have extra time to spend at the gym decide what your intent is with that time first. If you are going to show up early to do mobility then you should be focusing on completing your mobility drills with 100% effort so that you can move better and feel better. Surfing your phone while using a foam roller as a back cushion is not mobilizing with intent. Likewise, if you have time after class to put in some extra work decide what your intent is for putting in that extra time. Decide what your weaknesses are or what movements you need to practice and spend your time focusing on those. If you just like to sweat and don’t care about improving specific things that is fine too. Put forth the effort and intent on pushing intensity and sweating. Don’t just go through the motions.

Whatever you do, decide what your intent is. Reflect on your level of intent before you complain about not being good at certain things whether they are movements that show up in warm-ups or movements that show up in the Open.

Our job as coaches is to help you reach whatever goals you have in mind and we will always do our best to keep you on that path. Ultimately, however, you have to take ownership of your intensity and intent in the gym because they are both 100% in your control, and they are both keys to becoming the fittest version of you possible. It doesn’t matter if you see CrossFit as a mode of competition or simply your desired way to work out, you should be giving your intensity and intent more attention.

- From Guest Blogger: Coach Tom

Benchmark Fridays brings us Diane today! Check back to August 11, 2017 to see the weight you used, version of handstand push up you performed, and where your time was. As always, record these workouts and every workout so that you can take advantage of measurable and repeatable results in your fitness!


Workout for Friday, April 20
"Diane"
21-15-9
Deadlifts (225/155)
Handstand Push Ups
*See 8/11/17

Ring Dips or Matador Dips - Strict
5X8

Pull Up Progressions V2

CrossFit 616
Thursday, April 19

We are very excited to be hosting the BIRTHFIT Workshop here on Saturday, May 5. We have so many new moms and dads in our community and this seminar comes at just the right time.

However, this isn't just for new parents. If you had kids a while ago or if you plan on having children in the future, there is a ton of great information here for pre and postnatal care for you and your child.

We've learned a lot as coaches from Theresa, who is the BIRTHFIT Regional Director for this area and we've been able to use some of it in class, but there's so much more to learn. Please try to make this course if it is relevant to you. Also, birth partners can come for FREE!

Click the image to register now!

 

Workout for Thursday, April 19
15 min NFT
5 X 50' Plank Position Sled Pull
3 min of L-Sit Holds

5 Rounds for time:
25 Wall Balls (20# to 10' / 14# to 9')
15 T2B
10 Box Jumps (24/20)

CrossFit 616
Wednesday, April 18

We're now taking t-shirt orders because we know it will eventually be warm! There are lots of options to choose from shirt-wise, so check out everything here or below before ordering. You can see all of the shirt option and there are links to the website so you can see the colors and options in more detail. Scroll all the way through because there are sweatshirt order forms at the bottom. Last sweatshirt order until the fall!

We going back to Next Level shirts to prevent some of the sizing issues we had with previous orders on a different brand.

You can fill out the order sheet on the Google Doc online (not the one embeded below, click the link above) or you can write your order in at the gym. DOUBLE CHECK THE ORDER FORM TO MAKE SURE YOU ARE ORDERING THE CORRECT ITEM. ALL ORDERS ARE FINAL.

Workout for Wednesday, April 18
12 minutes to Build to Heavy Power Snatch for Today

Using 80% of Today's Max
EMOM 10 min
1 Power Snatch

Weighted Glute Bridges
5X5 Building Up in Weight

CrossFit 616
Tuesday, April 17

Since we've switched signing in to class to the iPad, things have been much smoother, but we want you to know you can use the Mindbody app to sign in to any class before you arrive. This is the easiest and best way to sign up for the Saturday 9:30 am CrossFit class. 

You need to sign up for the Saturday class so we can plan appropriately for the number of people in the team and partner WODs.  You can sign up each week starting the Monday before the class you want to attend. If you can't make it, you need to cancel 24 hours in advance because someone wants that spot.

It's a 24-hour cancellation policy. Not a "My alarm went off, but I was too tired" policy. Help out your fellow members and cancel early so someone else can come. 

If you sign up for the Saturday class and don't show or cancel in time, you will be charged a drop in fee of $15.

Some of you have had issues getting the Mindbody app to sync properly. Here is an article that walks you through what to do if it's telling you to pay or call when you try to sign up.

Workout for Tuesday, April 17
8 min Clock
Buy-In with 1,000m Row
In Remaining Time:
AMRAP of
40 Double Unders (scale w/ hurdle hops)
14 Sit Ups
Rest 5 min
12 min Clock
Buy-In with 3 Rounds of:
40 Double Unders
14 Sit Ups
In Remaining Time:
Max Distance Row

CrossFit 616
Monday, April 16

Once again I get to brag about our athletes that competed over the weekend. I think everyone that was there could see that the 616 competitors moved as well as anyone and really took pride in doing things the right way. And, you all pushed yourselves and found new limits. Congrats to all of you that competed and thanks to everyone that came to cheer them on!

In the competition setting it's all about the leaderboard. I get it. That's what sport is about - doing your best and seeing how you stack up. But let's not let that define us. Especially on a day-to-day basis. 

The fact that we use a clock in CrossFit and we track scores isn't about comparing ourselves to each other, it's about tracking our own progress and trying to get a little better each day. 

It's very easy to get down on yourself because your score isn't as high as someone else's, but you've got to change that mindset. Use the clock and others as motivation, but you can only compare yourself to yourself!

Look back six months or a year. How much better are you now than then? Maybe there's been huge changes in your life outside the gym that have affected your training. That's ok. Don't get caught up in the leaderboard. Let each day be an opportunity to improve one thing and enjoy the process!

Once you begin to enjoy the workouts for themselves and not worry so much about the score, you can relax and appreciate the little things. If you struggle with the comparison game, try to change your mindset. You DO have control of that, but it might take some practice. But just like anything else we do in the gym, practice will bring improvement. 

Try to enjoy it and be proud of each step you make. I can promise your coaches are proud of you!

Workout for Monday, April 16
For Time:
30 Front Squats (135/95)
3 Rounds:
5 Pull Ups + 10 Push Ups + 15 Air Squats
30 Hang Power Cleans
3 Rounds:
5 Pull Ups + 10 Push Ups + 15 Air Squats
30 Squat Cleans
3 Rounds:
5 Pull Ups + 10 Push Ups + 15 Air Squats

CrossFit 616
Friday, April 13

We have three teams competing this weekend at the Rookie Rumble at 8th Day Gym. The event starts at 9 am so come down to support the 616ers if you can!

Also, I started following this guy recently and he is putting out some great information in fairly-simple-to-read Instagram posts. I think some of you might be interested. Lots of good info here, but you do need to read carefully to make sure you're getting it right.

Here's a post he did on the accuracy of different heart rate monitors:

With the booming growth of wearable technology in sport and fitness it is important that consumers are informed of the performance and accruacy of these devices. A common feature of today's fitness trackers include a heart rate sensor. Many of the latest trackers as presented here use reflective PPG sensors at the dorsal wrist to detect and measure HR. This is the green light sensor that you often see with these trackers. Continuing off of my work published in 2016, Boureaux et al. recently published a study looking at the accuracy of 8 fitness trackers on heart rate measurement during resistance exercise. Resistive type exercise has shown, as in my study, to negatively affect the accuracy of PPG HR measurements so they put them to the test in 50 participants. Results showed that only 3 of 8 devices met validity criteria when tested against the gold standard research grade ECG device. These include the Polar H7, Polar A360, and Bose SoundSport Pulse. The Bose earphones (PPG sensors at the ear) and Polar H7 (electrocardiac chest strap sensor) had the lowest error score while the TomTom Touch had the highest. This is interesting considering past research suggesting that the worst place for PPG HR detection is at the dorsal wrist (most trackers) and the ear being a better spot. PPG has it's inherent limitations and industry tech folks are continuously developing proprietary controls for all the factors that limit PPG sensors like skin pigmentation, sweat, and compression. Interestingly the data also showed similarities to my study in that the HR accuracy drops with increasing exercise intensity except for the Polar H7 which uses an electrocardiac chest strap sensor instead of the PPG. If you are however looking for a wrist worn tracker, the Polar A360 seems to be the most valid of the PPG based watches. Look out for my guest article in the next issue of Monthly Applications in Strength Sport (MASS) fitness tech series.

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

Workout for Friday, April 13
"Grace"
30 Clean and Jerks for Time (135/95)
*See 8/4/17

***Get Full Recovery - 7 to 10 min***

Back Squat
EMOM for 3 min
3 Reps @ 60%
- Rest 1 min -
EMOM for 3 min
2 Reps @ 70%
- Rest 1 min -
EMOM for 3 min
1 Rep @ 80%
- Rest 1 min -
EMOM for 3 min
1 Rep @ 85%

CrossFit 616
Thursday, April 12

Just a quick update for those of you interested in going to the CrossFit Game in Madison this year. The affiliate presale for Coliseum + Festival tickets starts on April 20. We have access to 8 tickets. 

These 8 packages will be available on a first-come first-serve basis on Friday, April 20. If you want a Festival + Coliseum package you will need to PAY CASH IN PERSON AT THE GYM Friday morning. We will be open at 5:30 am. The online affiliate pre-sale begins at 12 pm CDT on April 20.

Each individual may purchase TWO packages for you and your spouse/significant other, but no more.

Again, this is first-come first-serve and payment must be made IN PERSON with CASH on Friday, April 20. We CANNOT bill you account for these.

Feel free to line up as early as you want. We will open at 5:30 am on Friday, April 20.

Here's the link to all of the official information on tickets for the 2018 Games. 

Workout for Thursday, April 12
20 min AMRAP
15 Power Snatches (75/55)
75 Double Unders
Row 15 Cal
*Scale DU with 1 minute of DU Practice

CrossFit 616
Wednesday, April 11

Tomorrow and Thursday we are hosting the Merrell photoshoot in the new gym space from 8 am to 5 pm. We will still have our normal class schedule, but if you are here during those hours, please avoid the shoot location and be aware that there will be a lot of extra people in and out throughout the day. Please show them all the 616 love you normally do. They will most likely leave equipment set up Wednesday evening so the new gym space may be limited somewhat. Thanks for understanding!


I saw the saying "Necessary Not Accessory" the other day when referring to the non-WOD movements we do from time to time. 

The movements in the first part of today's work are typically called accessory movements, but they really are necessary for us to move properly and reduce the risk of pain or injury down the road. Some people call them "successory" movements!

During the first part, take your time and move as well as you possibly can. Don't worry about how much weight is on the bar or how fast you are going. That's not the point. Quality movement trumps everything and makes your accessory work successory work!

Workout for Wednesday, April 11
5 Rounds, Rotating Through Movements:
Min 1: Seated Tricep Extensions - 7 Reps
Min 2: Weighted Pistols / Pistol Progressions - 10 Reps
Min 3: DB Lat Pull Overs - 7 Reps
Min 4: Heavy Object Hold - Entire Minute
Min 5: Chin Ups / Chin Up Grip Bar Rows - ME Unbroken Set
*10 sec transition between minutes

8 min AMRAP
Bike 5 Calories
7 Burpees

CrossFit 616
Tuesday, April 10

"I'm Working out but Can't Lose Weight" is an article from the CrossFit Journal that covers, you guessed it, nutrition! That's right, nutrition is that base of everything and without a well-balanced, real-food diet, you may be sabotaging all of your hard work in the gym.

Here's some of my favorite quotes from the article, but please read the full thing for yourself.

You’re getting the hang of this CrossFit thing.
You’ve been to several classes and you’re sleeping well, moving easier, breathing better.
You’ve learned the difference between an AMRAP and an EMOM.
If only the scale would move.
How can you do CrossFit—the hardest workouts on the planet—and not lose weight?
When you plug in those two Big Macs and realize that 12 bites of “food” could have been traded for 12 oz. of grilled chicken, an enormous green salad and a generous portion of sweet potatoes or rice, you will come to a singular conclusion: Bad food isn't worth it.

When you start on a journey, you have to know your point of origin. So spend the next 20 days educating yourself on what you actually eat. Log everything, no matter how horrible you think it is. You deserve the revelations that will come from complete honesty. It might be a little painful, but you can handle it.

Heck, you’re a CrossFitter.

Workout for Tuesday, April 10
Kipping Practice

EMOM 16 min
Odd Min: 7 T2B + 7 Push Ups + 14 Air Squats
Even Min: 6 Deadlifts  (275/185, or 50% to 60%)

CrossFit 616
Monday, April 9

Here's another great video from CrossFit on the diabetes epidemic facing our nation. It's a fact that soft drink companies target low-income communities with their marketing, and the effect of these efforts is that more and more people are developing type 2 diabetes. This diagnosis is showing up earlier and earlier in people's lives and what was once known as adult-onset diabetes is now plaguing our children.

The video explains this problem in-depth, and it's kind of scary. But there is hope, and that hope comes from us - those of us that are not choosing sugary drinks and food. As Greg Glassman says, we hold the solution to this problem by educating people about proper nutrition and exercise. 

The diabetes and chronic disease issue in this country is costing us billions of dollars each year and literally killing people. We can't wait for the corporations to take action - they're out to make money - so we have to fight against this tidal wave of disease with our personal choices. Don't buy this stuff, don't eat or drink it and educate the younger generation about the dangers of this high-sugar diet that's so easy to consume. 

 

Workout for Monday, April 9
Tempo Front Squats
5X2 @ 60% to 70%
2 Second Descent to BOTTOM
Come Up 1 inch, Pause for 2 seconds
Drive Up from Pause

9 minute AMRAP
9 Hang Power Cleans (135/95)
6 Shoulder to Overhead
3 Bar Hop Burpees

CrossFit 616
Friday, April 6

This is pretty awesome. A hospital in West Virginia has eliminated sugary drinks!

"Every diabetic costs the health care system $15,000 to $20,000 a year. The diabetics are being diagnosed earlier. They are getting it earlier because of the food and when you add that cost up over a lifetime, it's completely unsustainable," said Mark Cucuzzella, Professor of Family Medicine at West Virginia University. 

I can only hope we see this trend continue. I think we all have a responsibility to be good examples of health and fitness to those around us. Hopefully, as more people join CrossFit or other all-encompassing health activities, these messages will make it into the mainstream. 

Workout for Friday, April 6
"Fran"
For Time:
21-15-9
Thrusters (95/65)
Pull Ups

1 Mile Run Cool Down

CrossFit 616
Thursday, April 5

Well, I thought these days were over for a while... guess I was wrong.

Workout for Thursday, April 5
Deadlift - Pause below knee on descent each rep
3X3 @ 65% to 70%
2X2 @ 75% to 80%

3 Rounds, 4 minutes Each Round
100 Double Under Buy-In
AMRAP in remaining time of:
12 Sit Ups
7 HSPU
Rest 2 min Between Rounds

CrossFit 616
Wednesday, April 4

Technique, Consistency, Intensity.

That's what we preach and, guess what, it comes from the CrossFit Level 1 seminar. We say it all of the time in some form at the whiteboard meeting or during strength work and WODs. But does it always sink in?

I can tell you that I've ignored this advice in the past because I wanted to "go RX" or beat the guy next to me. I can also tell you that it wasn't a good decision. Usually something hurt the next day or I didn't perform the workout with any intensity because the weights were too heavy or the movement was too slow. 

Scaling is for everyone. I guarantee I can write a workout that everyone in the world would have to scale. There's nothing embarrassing about it, and it's the only way to get better.

Now that the Open is over and we can step back, we can assess what we need to work on and take time to fix our movement, and not try to do too much.

When it comes to building up today in the clean and jerks, don't worry about how heavy you get. Focus on doing each rep as technically sound as possible. I promise that if you focus on technique first, the bigger numbers will come. And they will feel easier and you're less likely to get hurt going for that PR. 

Technique, Consistency, Intensity. Learn to love it!

Workout for Wednesday, April 4
16 min To Build Up
1 Power Clean + 2 Push Jerks
**Only Build Up with good lifts, clean lock outs!

10 Rounds For Time
10 Russian KB Swings (70/53)
12 Wall Balls (20# to 10' / 14# to 9')

CrossFit 616
Tuesday, April 3

I'm going to continue with the CrossFit Level 1 seminar info today and talk about the Sickness, Wellness, Fitness Continuum. 

It's pretty simple. You're either sick, well (not sick), or fit (the furthest you can get from sickness). So, the fitter you get the less likely you are to get sick. You can see this in the diagram below.

CFJ_Continuum.jpg

So, what is fitness? Here's CrossFit's World Class Fitness in 100 words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
Regularly learn and play new sports

Look at that, world-class fitness starts with nutrition.

Are you getting sick a lot? Does your blood work have some warning signs? Let's get the base of that fitness pyramid built with proper nutrition and move ourselves towards the fitness end of the continuum.

Workout for Tuesday, April 3
20 min NFT
5X5 Strict T2B or Slow Tempo T2Rig
5X7 Bent Over Single Arm Dumbbell Rows
5X5 Single Arm Dumbbell Press

13 min AMRAP
10 Plate Twists (45/25)
10 Burpees to the Plate
10 Box Jumps

CrossFit 616
Monday, April 2

If you were around the gym last week you probably got asked during a whiteboard meeting what you ate for breakfast or dinner. And while we all love to laugh and joke during the question of the day, we did want to emphasize that nutrition is the base of fitness. 

Without diving too deep into the CrossFit Level 1 seminar, I wanted to reiterate that everything starts with what you are putting into your body. I would also put quality sleep right next to nutrition, but we will save that for another day.

The graphic shows CrossFit's Theoretical Hierarchy of the Development of an Athlete. Nutrition is the base of the pyramid. It's where it all starts, and it's the biggest piece of the structure. Yes, nutrition is more important than anything when it comes to losing weight.

6-Hierarchy.png

You've heard it before, but I'll say it again - you can't out exercise a bad diet. This isn't just about weight loss either. This is about your health. A good diet includes all of the nutrients you need to function at your best. And usually when you're giving your body what it needs, amazing things like weight loss, slimmer waist lines, and feeling good go with it.

So, when we ask you what you ate for breakfast, lunch, or dinner, it's not because we're trying to embarass or call anyone out. It's because we are here to get you fit and healthy. And that all starts with nutrition. 

Workout for Monday, April 2
Heavy Object Squat
5X3 with Pause in Bottom

Front Squat
2X3 @ 70%
3X2 @ 75% to 80%
3X1 @ 80% to 90%

EMOM 10 min
5 Strict Pull Ups
10 Push Ups

CrossFit 616
Friday, March 30

Today is Coach Robbie's last day with us and we're obviously very sad he is leaving, but we wish him nothing but the best as he continues his education in physical therapy school.

Robbie has been a huge part of this community for the past couple of years and always showed up with a positive attitude and a smile on his face. Whether he was coaching or just working out, he had a way of making the room more fun while pushing himself and those around him to do their best.

He was a great addition to our coaching staff and really cared about the members here. He wanted the best for all of you and helped many of you reach your goals. We're sure his future physical therapy patients will receive the same amount of caring and dedication that really makes a difference in people's lives.

Thank you Robbie for being such a positive force at 616. We won't be able to replace you, and while I am sure there are some members who are happy their wife's crush is leaving, you will certainly be missed. We'll keep a squat rack open for you!

Workout for Friday, March 30
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
12 min Time Cap
*Compare to 8/18/17*

Deadlift
5X5 @ 65% to 75%

CrossFit 616
Thursday, March 29

Workout for Thursday, March 29
Push Press - Working From Floor
5-5-5-3-3-3
Build To Heavy Set of 5 then Heavy Set of 3

5 Rounds For Time
6 Single Arm DB Thrusters Right Arm (50/35)
6 Single Arm DB Thrusters Left Arm
12 Pull Ups

CrossFit 616
Wednesday, March 28

It's Wednesday FriendsDay! Bring a friend to any class today to try CrossFit for the first time!


The Upper Body Mobility Clinic is this Saturday at 10:45 and there are a few spots still available! If you need to improve your overhead position or just want your shoulders to "feel" better this is the clinic for you!

You will learn specific drills to help you fix YOUR problems. You will come away with lots of different drills, but you don't need to do all of them every day. You can pick the ones that best meet your needs and spend just a few minutes a day fixing your mobility issues.

These things work! Sign up by Friday, March 30.

Workout for Wednesday, March 28
Kettlebell Romanian Deadlifts
5X5

12 min AMRAP
11 Russian KB Swings (70/53)
11 Sit Ups
Bike 11/7 Cal

CrossFit 616
Tuesday, March 27

We are so excited to be able to host the BIRTHFIT Workshop with our very own Dr. Theresa Osmer, BIRTHFIT Regional Director! We have so many new parents and soon-to-be parents and this workshop can help you prepare and recover in the best way possible. Check out more details below!


Come start your Cinco de Mayo talking all things Pregnancy, Birth, and Postpartum at the BIRTHFIT Workshop!

The BIRTHFIT Workshop dives into the details of the Four Pillars of BIRTHFIT: Fitness, Nutrition, Mindset, and Chiropractic. We discuss how you can implement these pillars into your daily life - whether you are thinking about becoming pregnant, you are pregnant, or you are postpartum. 

Our goal is for you to be an active participant in your Motherhood Transition and to be educated and empowered in your decisions. ..these decisions will influence your experience during birth and beyond. 

As always there will be time for movement and establishing the crucial primal movement patterns to keep our bodies functioning as optimally as possible!

Babies (non mobile) welcome!

Cost: $95 *
*Birth partners are welcomed and encouraged to come, therefore, there is no extra fee for their attendance!

Click here to follow this event on Facebook.

Workout for Tuesday, March 27
Every 2 min for 14 min
1 Snatch + 1 Overhead Squat
Build Up with Good Lifts

Tempo Back Squats
6X2 @ 65% to 75%
2 sec Descent to Bottom
3 sec Pause 1 inch out of bottom on way up
Stand
3 sec Pause at top

CrossFit 616
Monday, March 26

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


The Open is over and we finished with a bang. And a repeat. The repeat workouts are great so you can measure your progress year to year. Of course, you can do these workouts any time, but there's something about doing it officially in the Open to get the best out of you.

I (Brian) am lucky enough to have done every CrossFit Open and this workout gave me a chance to look way back. In 2011 I got 68 reps on 11.6, then in 2012 I got 72 reps on the same workout when it was 12.5. This year I got 95 reps on 18.5. I fell a little short of my goal of breaking 100, but I'm ok with it.

I have improved about 4 reps per year on this workout. That seems like a small number, but when you look at the big picture, it's pretty great. I am STILL getting fitter as I get older doing one class a day and no real extra work. I'm sure I could have dedicated time to getting better at chest-to-bar pull ups or getting stronger, but it's all about priorities. And I am ok with mine.

I guess what I am saying is this CrossFit stuff works!

It's not about your performance on one workout, it's about the process and the long game. Enjoy every single rep, every small step and every tiny PR, because those things add up. 

I'm not going to worry about not hitting 100 reps on 18.5, because the bigger goal is to feel good and continue to get a little better each day for a very long time. 

I'm sure some workouts didn't go your way, but look at the big picture and think about where you can improve. And hopefully, seven years from now, you'll still be getting better and enjoying this as much as I am.

Workout for Monday, March 26
6 Rounds for Time
1 Round of Cindy
16 Dumbbell Hang Clean and Jerks (8 on each arm)
16/12 Cal Bike

1 Round of Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats

CrossFit 616