Tuesday, January 15

CrossFit’s definition of fitness is “work capacity across broad time and modal domains.” Basically, how much work can you do in different durations of times and different types of movement?

This is why we try to incorporate lots of different methods into our training - strength, power, endurance, agility, speed, coordination, etc… This method allows us to get pretty good at everything without specializing or becoming really great at any one thing. If you want to be the best in the world at something, you’ll need to specialize in that thing.

However, not everyone subscribes to CrossFit’s definition of fitness. And that’s ok, you just need to clearly define your definition. Here’s how Sports Illustrated did it when they recently picked the top 25 fittest male and female athletes of the year.

Sports Illustrated accepted the challenge and ranked the best-conditioned male and female athletes in the world on the 2019 Fittest 50 list, consulting a panel of trainers, exercise physiologists and performance experts to evaluate athletes on the following criteria: performances over the last 12 months; demands and risks of their respective sports; durability; training regimens and other physical benchmarks including power, speed, strength, agility, endurance, flexibility and more.

It’s an interesting list and I’ve got my disagreements, agreements, thoughts, and concerns, but not everyone sees the world of training, fitness, and sport the same way. As long as you can defend your argument, I think we can debate and have fun with this type of thing.

Check out the list for yourself and see what you think. I won’t spoil anything here, but is there anyone you’d like to see on the list that didn’t make it? Anyone you think should be removed? Comment on the post below!

Here’s the link to more details on the selection process.

Workout for Tuesday, January 15
18 min NFT
Accumulate 5 min of Heavy Object Holds
Accumulate 3 min of Side Plank Holds
5X10 Plate Twists (slow and controlled)

5 Rounds for Time
11 Bar Facing Burpees
11 Deadlifts (225/155)

CrossFit 616
Monday, January 14

Some words of wisdom from Bill Murray:

OK, of course some things matter, but knowing what thing matter to you and what things don’t can be a valuable skill. The point being, that there are lots of things in our lives that stress us out that, in the end, just don’t matter.

Of course, here at the gym I am referring to your time on a workout compared to someone else, going RX or doing the appropriate weight for you, getting the barbell you really like. Things like this should not cause you stress.

If you show up and do your best, but your time on the workout is 30 seconds slower than you wanted, does that really matter? Did you try your best? Did you just not have a great day? Trying and showing up is what matters!

Of course, if you want to get really Zen about it all, nothing matters. Nothing at all is that important and you will stay even keeled your whole life. But that’s probably too big a leap right now. Also, I am not sure I love that philosophy. Sometimes I think the highs and lows are what make life exciting.

But, and this is a big but, you can’t let every little thing stress you out. Especially not the little details of a workout that, in the end, don’t matter. You still got a great workout, you still pushed yourself, you are still improving yourself. You don’t have to win the world championship every day!

Hopefully this kind of thing helps you enjoy the process a little more and not get caught up in the scores. Remember, sometimes, it just doesn’t matter.

Workout for Monday, January 14
"Coach Cori's Pick"
Odd Min: 30 Double Unders / 60 Single Unders
Even Min: 1 Rd of "Cindy"
*1 rd of "Cindy" is:
5 Pull Ups
10 Push Ups
15 Air Squats

CrossFit 616
Friday, January 11

The 2019 CrossFit Games season is coming up and the rulebook is finally here! This is just information for those of you interested in doing the Open and there are some rule changes that may affect you, especially in the Masters categories. Check out the video below for a summary or feel free to read the entire rulebook here.

Workout for Friday, January 11
Muscle Up and Kipping Pull Up Progressions and Practice

"Nasty Girls"
3 Rounds for Time:
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans (135/95)

CrossFit 616
Thursday, January 10

Here we go again… Another Mechanics, Consistency, Intensity post!

This time it’s rowing. I have posted rowing technique videos and blogs maybe more than anything else over the years, and I think it’s because this is one of those movements people always think intensity should come first. But guess what? Mechanics still reign supreme!

The thing about rowing is that you will eventually get through it no matter what your technique looks like, unlike a clean that you will miss if you don’t do it correctly. So if you just go hard enough on the rower you can keep up. But you can make your life so much easier!

If you slow down for a bit, focus on your rowing technique, you will get faster in the end. And I guarantee you will feel better every time you get off the rower to do another movement. Because you will be more efficient!

Sure, early on your rowing pace will drop, and that may scare you a bit, but it will pay off. Being efficient means that you are getting more meters per pull, so you will do less work to travel the same distance. Then when you have to get off the rower to do thrusters, you will feel fresher and will be able to keep moving. Then you start to see those workout times drop.

As your mechanics improve, and you are consistent with it, then you can add the speed (intensity).

Here’s another rowing technique video for review before tomorrow’s workout!

Thursday, January 10
For Time:
Cal Row
DB Thrusters (35/20)

CrossFit 616
Wednesday, January 9

We’ve had a few questions about the Saturday schedule since the new year so I am going to do my best to explain it as clearly as possible. As usual, if you have questions please ask!

The ONLY class you have to sign up for in advance at this time is the Saturday 9:30 am CrossFit class.

This class is very popular right now and will usually fill up. We have to cap the class because there is not enough space to accommodate more people and actually use any equipment.

Here’s the breakdown on signing up: You can begin signing up for the Saturday class the Monday before. If it fills up you can add yourself to the waitlist. If you get added to the class from the waitlist you will receive an automatic email telling you you’re in.

If you don’t get in please do not show up expecting to get added to the class. At this time there is no open gym at 9:30 am on Saturdays if you are not in class.

Here’s the really important part! If you sign up for class, but you are not going to make it, you MUST cancel in Mindbody by midnight on Friday. If you do not cancel before midnight Friday and you do not show up, or you cancel anytime between midnight and 9:30 am, you will be charged a $15 fee. PEOPLE WANT THOSE SPOTS!

Someone wants the spot, so please look out for your fellow members and cancel early enough so someone can plan to be here. We know there are always emergencies and extenuating circumstances so let us know if that happens, but just waking up and not feeling like it won’t work.

Workout for Wednesday, January 9
Jump Rope Progressions
5 Round Single Under Speed Test
30 sec Max Single Unders
30 sec Rest

"Hold On Annie"
Double Unders
Sit Ups
*Start Every Round with 10 Unbroken Hang Power Snatches (75/55)
**10 Burpee Penalty if Set of Hang Power Snatches is Broken

CrossFit 616
Tuesday, January 8

“Falls are the leading cause of fatal and non-fatal injuries for older Americans.”
—National Council on Aging

While many of us take the ability to get down and up off the ground for granted, for many older people this is an important skill to maintain to prevent injury. And while burpees may never be your favorite movement, I think we should all step back from time to time to appreciate the fact that we CAN do them.

Luckily, for most of us, movement in general comes relatively easy. Most of us can stand up, sit down, get up and down off the ground, and pick up things with relative ease. Of course some people can do more than others, but we should all appreciate what our bodies are capable of doing. Because those things might not last forever.

One reason I train is to keep my body moving well for a long time. I have backed off over the years from trying to beat myself into a pulp daily to more of a “workout to feel good” approach. Of course, you may have your own reasons for working out.

All I am saying is that we need to be thankful for what we can do. And I know there will never be a day where people don’t complain about having to do burpees, but hopefully behind all that complaining is an appreciation of the movement. Never forget that one day you are going to be really happy that you can push yourself back up after a fall!

Workout for Tuesday, January 8

Deadlift 4-3-2-2-2 *Touch and Go Building to Heavy Double For Time: Buy In with 50/35 Cal Bike Then, 5 rounds of 10 KB Sumo Deadlift High Pulls (70/53) 10 Push Ups


CrossFit 616
Monday, January 7

I saw the Instagram post below featuring MMA champion Chris Weidman. To be honest, I don’t know who he is, but I do know that he finally accomplished he goal of becoming the champion of the world. So, how did he feel about it? Watch the short clip to find out.

What we find is that you have to have a purpose in life bigger than whatever goal you are pursuing. Whether it’s a physical accomplishment in sports or a professional achievement, there has to be a “why” behind it. Why do I want to squat 300 pounds? Why do I want to get that promotion? Why do I want that new car?

Accomplishing anything can feel very hollow if you don’t have a purpose. Maybe you want to be healthy and fit to be able to spend more time with your kids. Maybe you want that promotion because it will allow you to pursue other passions in life. It doesn’t really matter what you reason is, but you need to have one, or the happy feeling from accomplishing it may be short-lived.

What’s your why for coming to the gym? Have you ever thought about it? Have you ever hit a goal here and found it wasn’t all that satisfying?

Hopefully you’ll consider all of these questions and find true fulfillment in the pursuit and accomplishment of your goals in 2019!

Workout for Monday, January 7
Pull Up Progressions

Odd Min: 7 T2B + 7 Burpees
Even Min: 8 DB Lunges Alternating Legs + 8 DB Push Press
*DB in each hand for Lunges and Push Press

CrossFit 616
Friday, January 4

Happy Friday everyone! Here’s the latest in Paleo workout equipment. We’re hoping Rogue Fitness starts carrying this line soon so we can order it all.

Workout for Friday, January 4
Ring Dips
*Add Weight or Reduce Assistance to make 5 reps challenging.

For Time:
10 Unbroken Hang Squat Cleans (155/105)
50 Double Unders
8 Unbroken Hang Squat Cleans
50 Double Unders
6 Unbroken Hang Squat Cleans
50 Double Unders
4 Unbroken Hang Squat Cleans
50 Double Unders
2 Unbroken Hang Squat Cleans
50 Double Unders

*Scale Double Unders with 100 Single Unders*
**10 Burpee Penalty if the Barbell is Dropped**

CrossFit 616
Thursday, January 3

A couple of reminders as we start 2019! The topic of legal marijuana has come up in discussion at the gym more than once so we thought we’d let you know where we stand on the issue. Basically, what you do on your own time is up to you, and if you are following the law then we hope you are careful and understand what you are doing and putting into your body.

However, when you come to the gym to workout you can not be impaired by any substance legal or otherwise. That means no drinking alcohol, smoking, ingesting, or eating marijuana or other drugs before working out here. We need you fully aware while you are here to make sure you and everyone around you stay safe. Thanks for understanding!

Also, a lot of people are looking to try CrossFit at the beginning of the year. We are planning on having at least one workout per week or so that is beginner friendly, so if you have a friend or family member that wants to try CrossFit for the first time, let us know and we can tell you which days are good for a trial class. Thanks and Happy New Year!

Workout for Thursday, January 3
KB Romanian Deadlifts - Pause in Bottom

7 Rounds for Time
8 Pull Ups
8 Burpees
8 Box Jumps (24"/20")

CrossFit 616
Wednesday, January 2

It’s the beginning of a new year and while it can be cliche to discuss resolutions and goals, it does give us a chance to evaluate where we are and where we want to be.

I’ve written about goal setting plenty of times over the years - S.M.A.R.T. goals, behavior-based goals, and more - and the video below does a good job at summing it all up.

I know there are things we all want to accomplish, so figure out a plan to get there. Hopefully the video below will make it easier for you to set milestones along the way to accomplish your big goals in 2019!

Workout for Wednesday, January 2
For Time:
Row 2000 / 1600 meters
At 1 minute: 1 Thruster (95/65)
At 2 minutes: 2 Thrusters
At 3 Minutes: 3 Thrusters
*Continue adding 1 more thruster each minute.
14 min Time Cap

CrossFit 616
Monday, December 31

Remember we close at 6 pm Monday for New Years Eve and we are closed Tuesday for New Years Day!

That Avengers: End Game trailer was good, but I am not sure any preview got me as excited as this one I saw last week. Diet Fiction is taking on the diet and weight loss industries to try to figure out what’s true, who is telling the truth, and how we can have successful diets that actually work.

I get excited to see these food documentaries, but sometimes they’re so disappointing because they are too one sided. They think that only one way of eating is right for everyone - Paleo, vegetarian, ketogenic, etc… The fact is, you can probably find success with any of these options depending on your goals and how sustainable they can be for you.

What we know is that there is an entire “health” food industry out there lying about their foods being good for you. And there are big pharmaceutical companies making billions of dollars on people being sick with chronic diseases that can be prevented and reversed with better nutrition.

I really hope this film gives an honest and unbiased look at the industry. And if that’s true, I hope a lot of people see it and realize there are better options out there.

Check out the trailer and see what you think!

Workout for Monday, December 31
1 Snatch
Rest 1 min, Increase Weight
1 Snatch
Rest 1 min, Increase Weight
1 Snatch
Rest 1 min, Increase Weight
1 Snatch

7 min AMRAP
9 Power Snatches (75/55)
9 T2B

CrossFit 616
Friday, December 28

We have a full schedule this Saturday but we do have modified hours next Monday and Tuesday. We will close early Monday at 6 pm for New Years Eve and we will be closed Tuesday, New Years Day.

Here is an interesting article from the N.Y. Times about kids and screen times. This issue will only become more prevalent over the next few years and those of you with young kids will need to start thinking about your approcach. There’s no right or wrong here, but I think it’s something you should make a plan about. Hopefully the information in this article helps you make an informed decision.

A Dark Consensus About Screens And Kids Begins to Emerge in Silicon Valley


Workout for Friday, December 28

17 min AMRAP

9 Deadlifts (185/125)

6 Chest to Bar Pull Ups

3 Power Cleans

35 Double Unders

CrossFit 616Comment
Thursday, December 27

A recent personal training session turned into a discussion about nutrition that has been heavy on my mind lately. This concept needs to be shared...nutrition and budgeting (finances) are practically the same.

Nutrition and Budgeting both require a conscious decision to start getting on track.

If we are not happy with our body composition or our performance we will typically look at our nutrition. What are we eating on a regular basis that’s helping or hindering our movement towards shedding body fat, building muscle, and/or performing better in the gym? From there we make the conscious decision to start to change the way we are eating to move us in the direction of our goals.

If we are not happy with our financial situation we will typically look at our spending habits. What is our hard-earned money being spent on day-to-day and month-to-month and how is that impacting our bank accounts, retirement, debt, etc? A deeper look into our income and spending leads us to making the conscious decision to start working with a budget so that we can reach our financial goals.

Finding Advice about Nutrition and Budgeting can be overwhelming!

    There are endless diets on the market along with resources to help with your nutrition. Some are insanely expensive while others are free. The same goes for budgeting. You can pay someone tons of money to advise you on what to do with your money or you can listen to free financial podcasts that give great information. Exploring information about nutrition and budgeting can be overwhelming with the amount of information out there, not to mention the contrasting views on both topics. Someone is telling you to eat no carbohydrates while another is telling you to cut out all dietary fats. Another is telling you to eat eight small meals each day to help burn fat while somewhere else you’re reading that eight small meals a day will make you gain fat. One finance blog is suggesting that you invest aggressively in stocks while another encourages a conservative retirement fund for investments. WHO IS RIGHT? WHAT WILL GET ME THE BEST RESULTS? AND WHAT AM I SUPPOSED TO DO?

The answer is: RELAX. You need to take a deep breath and relax. Simplify your thoughts and focus on the most important piece: Executing the Plan.

People fail to reach their nutritional goals and financial goals because of a lack of execution.

    You’ve done your research on the best nutrition plan/budget plans. You’ve chosen to go with the plan that looks the best on paper, shows solid results for others, and works the best for you and your lifestyle. You’ve taken the time to look up recipes, grocery shop, and prep your food. Similarly, you’ve downloaded a budgeting app, researched every penny of debt you have to your name, and know exactly how much money you will spend in the upcoming months. You’ve done all the preparation anyone could hope to do. You know exactly how many calories you’ll be consuming. You know exactly how much money should be left over at the end of the month. You will be successful….unless the execution of your plan is lacking.

Execute the plan 100% of the time and the results will be what you set out to do. Execute the plan 90% of the time and the results will be reflective of that 90% effort. Continue executing less and the results will continue to be less desirable. If your meal plan doesn’t call for that dessert or those three drinks then do not consume them. If your budget does not have money set aside for a new pair of shoes or a night on the town do not spend that money. If you choose not to use the discipline necessary to execute then there is to be no complaining and no blaming. No complaining about not losing weight or poor performance. No complaining that you don’t have money to pay for your real needs. Absolutely no blaming a nutrition plan or budget plan for not being the right one for you. You dropped the ball by not executing what the plan called for. No plan will work if you lack the discipline to execute.

The bottom line, in your face truth is that if you are not getting the results you want it’s time to be honest with yourself. Every bite of food that goes into your mouth is either helping you execute your nutrition plan or it’s hurting your progress. Every time you spend money it is either following your budget plan or it’s taking away from your financial goals. Those little bites or snacks add up just like those little things you spend money on mindlessly. It’s easy to see if we stuck to our budget or not because the numbers are right there in front of us. While your body composition doesn’t show as a finite number like your budget, the same calculations are happening inside of you. The more discipline you display, the more those numbers will move in your favor resulting in that goal of improved body composition, more muscle mass, etc.

The similarities and cross-over between nutrition and budget are obvious. They both require discipline and the focus on doing the right thing NOW to get the desired outcome that comes later. The cool part is that if we put a plan into action that’s aimed at our goals we have the ability to control the outcome. We have the CHOICE to have 0% to 100% execution. When you set out to do something that’s important to you execute on every detail in your control and you will love the outcome.

Workout for Thursday, December 27

Back Squat


Building to Heavy Set of 3

5 Rounds for Time

8 DB Thrusters (50/35)

6 Burpees Over the DBs

CrossFit 616
Wednesday, December 26

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

Coach Jeff sent me this blog post from longtime CrossFit coach Miranda Alcaraz. It’s called Why are You Doing That? and the message is simple - if you are doing a workout, any workout, you need to know why.

Knowing why you are doing a specific workout means you understand what you want to get out of it. Is it supposed to be heavy, fast, long, short, slow, etc…? What is the intended stimulus and will that help you reach your goals?


“Often times all of the above actually make the workout LESS effective.  This happens because the longer, the heavier (relative to the individual), or the more complicated the workout – typically the less intensity and the more standing around you will have.”

We use time caps a lot to communicate how fast the workout should be. We want you to finish a certain amount of work in a certain amount of time. That means you need to pick the correct weight and movement options (with guidance from a coach) to get the work done in that time frame. That is one way of getting the correct stimulus from the workout.

We say things like, “You should be able to do the set unbroken” because we want you to get the stimulus a big set of that movement brings with it. Sometimes we say it’s ok to do single reps, because we want you to go heavy and get that stimulus.

The important thing is to understand why you are doing whatever it is you are doing so you get something out of it. If you don’t understand, please ask.

And if you want to do extra things on top of the workout of the day, please have a reason why. If you’re still fresh after the class workout, maybe adding intensity to the class workout can get you more results than just doing more work afterword.

Please read the full post here to understand this even more, and make sure you know why are are doing the things you are doing.

Workout for Wednesday, December 26
Jump Rope Progressions
5 Rounds of
30 Seconds Max Single Unders
30 Seconds Rest

11 min AMRAP
9 Russian KB Swings (70/53)
7 Push Ups
5 Cal Bike

CrossFit 616
Friday, December 21

For those of you not competing at the In-House competition on January 26, we’d love to have you as a volunteer! We need judges, equipment managers, scorekeepers and more. There is a sign up sheet at the gym for volunteers now. Thank you!

If you want to compete, find a partner and get registered here!


Workout for Friday, December 21
For Time
Deadlifts (225/155)
Handstand Push Ups

CrossFit 616
Thursday, December 20

The next CrossFit 616 Kids session will start Saturday, January 5! This will once again be a 4-week session, but this time we’re ending with something big!

That’s right, the final day is Saturday, January 26, and the kids will be a featured act at the In-House competition!

We will spend three weeks teaching them the skills they need to do a workout at the competition with all of you there to support them. They will get a chance to show off what they have learned and showcase their talents.

This is not just for the children of 616 members, so please tell your friends, neighbors, and family about this great opportunity to get kids moving and learning the skills of a healthy lifestyle.

The session will be $99 for four weeks and you can sign up your kid(s) by emailing info@crossfit616.com today!

Workout for Thursday, December 20
Weighted Pull Ups
Negative Pull Ups / Weighted Negative Pull Ups
5 sets of 2

10 Rounds for Time
10/7 Cal Bike
10/7 Cal Row
10 Burpees

CrossFit 616
Wednesday, December 19

Remember we have just one class this Saturday at 9 am to do the 12 Days of Christmas workout! No weightlifting or elements classes.

As we approach the end of the year it’s always good to assess your 2018 goals and start thinking about 2019.

Did you accomplish everything you wanted to this year? I know I didn’t, but I’m not going to beat myself up about it. I am happy with a lot of things, but there are plenty of things I will continue to work on next year.

It’s great to set goals, hopefully behavioral ones that you can actually control, but you never know what might happen in a year. Some of you had kids, some got new jobs, and some of you realized that thing that seemed so important in January isn’t that important to you right now.

Making goals gives you something to work towards, but circumstances change all of the time. And while it’s convenient to assess yourself at the end of the year, you can make goals and change things all of the time.

So, how was your 2018? Anything you want to keep working on in 2019? Any new goals? Tell people about them to help keep you accountable. Don’t get down if you don’t hit a goal at a specific time. And keep pushing towards whatever it is you want to achieve, even if it takes longer than you planned!

Workout for Wednesday, December 19
15 minutes to Build to Heavy Set
1 Snatch + 1 Overhead Squat

Buy in with 100 Double Unders / 200 Single Unders
5 Rounds for Time
9 Overhead Squats (95/65)
11 T2B
Cash Out with 100 Double Unders / 200 Single Unders

CrossFit 616
Tuesday, December 18

Here’s something cool from Scotland! Doctors are starting to prescribe “nature” to their patients.

Doctors in Shetland “will be authorised by the archipelago’s health board, NHS Shetland, to issue “nature prescriptions” to patients to help treat mental illness, diabetes, heart disease, stress and other conditions.”

These nature prescriptions won’t replace traditional medicine, but they will supplement it. The goal is to get people more involved in their own health, and research clearly shows that getting outside is good for us.

Makena Lohr, a spokeswoman for the centre, said she was not aware of any other NHS trusts or boards formally prescribing nature and exercise in this way. “The physical and mental benefits of connecting with nature have been very well evidenced by numerous studies,” she said. “It’s high time that the healthcare sector became aware of that.”

I hope that this catches on and that more doctors around the world start prescribing things other than medicine when it’s appropriate. Of course, then the patient has to take responsibility to fill the prescription, and that may be the hardest part.

Read the full article here: Scottish GPs to begin prescribing rambling and birdwatching

Workout for Tuesday, December 18
25 min Not For Time
Heavy Object Hold - Accumulate 5 minutes of
Plate Twists - 5 Sets of 10 Slow and Controlled
L-Sit Hold - Accumulate 3 minutes
Single Arm Farmers Carry - 5 Lengths (75') Each Arm

6 min AMRAP
2-4-6-8...Continue Increasing by 2 Reps
Burpees to Target 6" Out of Reach
Plank Position DB Rows Alternating Arms

CrossFit 616
Monday, December 17

Remember that we have an adjusted schedule for Christmas starting this Saturday.
Saturday, Dec. 22 - One class at 9 am - 12 Days of Christmas WOD
Monday, Dec. 24 - Closed
Tuesday, Dec. 25 - Closed
Wednesday, Dec. 26 - Full Schedule

Amber G. alerted me to this cool story last week: Her CrossFit PR is Walking Without a Cane

“Jessica Gomez has been living with Multiple Sclerosis for thirteen years and walks using the assistance a cane.” But she made a deal with her coach a while back that the CrossFit gym would be a cane-free zone. She started getting around the gym without her cane, and one day her coach suggested she leave the cane at the gym for a day.

Jessica left the cane, lived her life outside the gym without it, and hasn’t picked it back up yet. It’s been two weeks.

No one is saying CrossFit cures anything or works miracles, but I will say that CrossFit gyms all over the world are providing environments that allow ANYONE willing to put in work a safe place to change their lives.

Back squat PRs and fast WOD times are nice, but people improving their lives is what it’s all about.

If you know a good story like this, or maybe you have a similar story, let us know so we can celebrate with you!

Thanks, Amber!

Workout for Monday, December 17
Pause Front Squats
4X2 @ 60% to 70%

4 Rounds for Time:
14 DB Lunges Alternating Legs (50/35)
14 Pull Ups
*DBs in Front Rack for Lunges*

CrossFit 616