Friday, February 15

We talk a lot about avoiding processed foods because they are so calorically dense and are lacking any real nutritional value. Typically, a small amount of processed food has a lot of calories and very few nutrients. And now we know (I think we already guessed) that those foods are engineered to keep you eating more of them!

Here’s a study that proves that:

The study shows that processed food makes us much more likely to overeat. In the end a carb is a carb as far as your body is concerned. But some carbs come with vitamins, minerals and fiber and some carbs come with nothing but chemicals that make you want to eat more and more.

It’s not just carbs - the food manufacturers are adding things to processed meats, cheeses and more to keep you eating and buying more.

So while we want to eat real, unprocessed food because that’s where we get the nutrients our bodies need to function optimally, it’s also really hard to overeat those foods. How many times have you accidentally eaten three bananas? How many times have you accidentally eaten a whole bag of Doritos or a whole pint of ice cream?

Don’t fall for the trap! Avoid processed foods and it will be easier to stay on track and you will feel and perform a whole lot better!

Workout for Friday, February 15
15 minutes to Build to Heavy Complex - Working from Floor
1 Push Press + 1 Push Jerk
*Build Up with Good Position Overhead and Good Lockouts!

3 Rounds For Time
10 Clean and Jerks (135/95)
10/7 Calorie Bike
100 Double Unders or 200 Single Unders After Each Round

CrossFit 616
Thursday, February 14

Jason Khalipa won the CrossFit Games in 2008. Then he opened a CrossFit affiliate and grew it into a mult-gym, multi-million dollar business NC Fit. In the middle of growing that business, his 4-year-old daughter Ava was diagnosed with leukemia.

There’s no right way to deal with something like this, but Jason discusses it on the latest episode of The Free+Style Way podcast. Watch the clip below to hear how CrossFit helped prepare him mentally for the challenges outside of the gym.

It doesn’t have to be CrossFit, but there is value is challenging your body and mind, and finding strength you didn’t know you had. Putting yourself in uncomfortable situations on purpose prepares you to better handle unplanned uncomfortable situations down the road.

Jason does a great job of explaining it in the clip and hopefully we can all have his mental strength someday.

Workout for Thursday, February 14
Pull Up Progressions V3

5 Rounds for Time
10 Burpee Box Jump Overs (24/20)
20 Alternating DB Snatches

CrossFit 616
Wednesday, February 13

I got a recommendation from Kyle Hendrickson to check out this book after he heard an interview with the author on NPR’s Fresh Air. And if you know me, you know I love a good NPR story!

The book is called Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery by Christie Aschwanden, and it investigates the multitude of recovery methods and products on the market today.

I haven’t read the book yet, but it’s on the list after reading this article about it: The 'Strange Science' Behind The Big Business Of Exercise Recovery (you can listen to the full interview here as well)

The fact is, the science of recovery is still evolving as we learn more and more about what really works. Just because you grew up hearing something was good for you doesn’t mean the science supports it.

I’ve written about icing on the blog before, and that’s one of those anecdotal things that every just believes is good for you. But more and more science is showing that the body’s natural inflammatory response to exercise is important for recovery and healing. Icing stops or slows this process.

She also digs into post-workout nutrition/supplements and hydration. Remember, bro-science isn’t real science.

Aschwanden also points out that the human body does a pretty great job at telling you exactly what it needs. If you need sleep you get tired, if you are dehydrated you get thirsty, if you are lacking nutrients you will crave certain foods, and so on.

The main point is - listen to your body! It’s super smart and is telling you what to do. But developing the skill of hearing that message isn’t easy at first; you have to take a step back and listen.

You can invest in massage guns, supplements, heart rate monitors and more to aid your recovery, but none of these things can replace proper sleep, nutrition and hydration.

Check out the story for yourself and hopefully you will get better at listening to your body and start recovering better!

Workout for Wednesday, February 13
Hip and Shoulder Mobility

13 min AMRAP
Thrusters (115/85)

CrossFit 616
Tuesday, February 12

We’re doing a new t-shirt and sweatshirt order! If you are in need of something you can sign up for what you want at the gym - up front by the dumbbells.

Here are links to the different items we are ordering this time around:

Please note that not all colors you see on the website are actually available. Only use the colors listed on the sheets at the gym.

Unisex tri-blend t-shirt:

Women’s tri-blend racer back tank:

Women’s festival tank:

Zip-up hoodie:

Pullover hoodie:

Women’s funnel-neck sweatshirt:

Workout for Tuesday, February 12
Jump Rope Progressions
Build into Double Under Basics and Practice

Odd: 50 Double Unders or 45 seconds of Practice
Even: 5 Romanian Deadlifts w/ Pause in Bottom of Hinge
*For RDL's Use Up to 50% of DL Max

CrossFit 616
Monday, February 11

I read this article in the CrossFit Journal and I think it’s a good one for everyone to read, even though it’s directed at coaches: Hey, Good Lookin'

It’s a bad title for a good article discussing the intricacies of commenting or discussing someone’s appearance. Even when you have the best intentions at heart, it’s hard to know how a comment on someone’s appearance may be received.

In the article, different coaches discuss how they handle the discussion of weight loss/gain, muscle loss/gain, and more. There’s no right answer on how to discuss these things with someone because everyone has different boundaries and goals. However, we all need to be conscious of the remarks we make about appearance, even when we’re talking about CrossFit celebrities that aren’t in the room.

Many of you have come to the coaching staff to discuss nutrition, weight loss, and muscle gain over the years and we have private discussions with you about those things. But it’s very easy to casually tell someone they look great or ask if they have lost weight without thinking about that person’s goals.

If someone is looking to add muscle and you comment on their weight loss, it may be the exact opposite thing they want and need to hear.

One of the other major takeaways from the article is that you don’t know who else is listening all of the time. You may be telling someone how great they are doing on losing weight and someone that just gained a few pounds could overhear the conversation. Then that person feels worse because they inevitably compare themselves to someone else.

Of course, no one SHOULD compare themselves to someone else, but we all do. I (Brian) have always wanted to add muscle and get bigger, but it’s hard for me. It can be frustrating to see someone join the gym, put on mass quickly and get really strong really fast when it takes me such a long time. I know in my head I shouldn’t worry about that, but sometimes those thoughts are hard to control.

Just remember that you really need to have a close relationship with someone before commenting on their appearance, and you never know who may be listening that is dealing with their own stuff. We know you all support each other in different and amazing ways, and that’s what makes this community great. Don’t stop doing that, but sometimes you just have to be careful how you go about it.

Workout for Monday, February 11
Forward Walking DB Lunges
5 Sets of 20' Down + 20' Back

2 Rounds of 5 min AMRAP
"Strict Cindy"
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Rest 5 min Between Rounds

CrossFit 616
Friday, February 8

Everything is connected! The video below shows just how connected the different parts of your body are.

This is why learning how to control your core/hips is crucial to the position, safety, and strength of your extremities. It’s also why it’s sometimes hard to figure out why your shoulder or knee hurt. The underlying problem may not be where the pain shows up.

You need to find your neutral position and learn how to maintain it while moving. Just look at how much the neck and head position move as the pelvis tilts back and forth. Anyone ever have headaches or neck pain? If you are in a constant state of tension (not neutral) then you’re setting yourself up for pain and discomfort down the road.

Workout for Friday, February 8
16 min AMRAP
16 DB Snatches Alternating Arms (50/35)
8 C2B Pull Ups
8 Cal Bike

CrossFit 616
Thursday, February 7

“My body is broken beyond repair…”

Lindsey Vonn will go down in history as one of the greatest downhill skiers of all time. She is retiring after her races this weekend because in her words, “My body is screaming at me to STOP and it’s time for me to listen.”

We watch professional athletes in all sports make the impossible look easy, but what we don’t see is the amount of hard work and suffering that goes into that final product. And if you are competing in any athletic activity at the highest level, it will take a toll on your body.

What I want you to think about is why you train each day. If you work hard and push yourself, you may get banged up from time to time. But if you train smart you should not be walking around in pain every day. Unless of course you are planning on going to the world championships. Then you can sacrifice your body for athletic achievement.

As far as I know, no one training here is competing for something like that, so don’t accept pain as normal. Don’t push through things that hurt. If you can’t do a particular movement because it doesn’t feel good, that is just fine. If it bothers you not to do something ask yourself, “Why?”

I want you to understand the difference in training to go to the CrossFit Games and training to enjoy life. If you are training for the latter, you should not be in pain daily. Taking time off from WODs to do rehab or mobility to fix your issue will allow you to continue training long term AND feel good every day.

Remember, just because someone else is doing it, doesn’t mean it is the right thing for you. Always consider WHY someone is doing something and then think about WHY you want to do it before jumping in.

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It’s been an emotional 2 weeks making the hardest decision of my life, but I have accepted that I cannot continue ski racing. I will compete at the World Championships in Downhill and SG next week in Åre, Sweden and they will be the final races of my career. I have always pushed the limits of ski racing and it has allowed me to have amazing success but also dramatic crashes. I have never wanted the storyline of my career to be about injuries and because of that I decided not to tell anyone that I underwent surgery this past spring. A large portion of cartilage that had delaminated from my bone was removed. My crash in Lake Louise last year was much more painful than I let on, but I continued to race because I wanted to win a medal in the Olympics for my late grandfather. Again, I rehabbed my way back this summer and I felt better than I had in a long time. Then I crashed in Copper this November and injured my left knee, tearing my LCL plus sustaining 3 fractures. Despite extensive therapy, training and a knee brace, I am not able make the turns necessary to compete the way I know I can. My body is broken beyond repair and it isn't letting me have the final season I dreamed of. My body is screaming at me to STOP and it’s time for me to listen. Honestly, retiring isn’t what upsets me. Retiring without reaching my goal is what will stay with me forever. However, I can look back at 82 World Cup wins, 20 World Cup titles, 3 Olympic medals, 7 World Championship medals and say that I have accomplished something that no other woman in HISTORY has ever done, and that is something that I will be proud of FOREVER! I always say, “Never give up!” So to all the the kids out there, to my fans who have sent me messages of encouragement to keep going… I need to tell you that I’m not giving up! I’m just starting a new chapter. Don’t lose faith in your dreams, keep fighting for what you love, and if you always give everything you have you’ll be happy no matter what the outcome. Thank you for the amazing years, for always supporting me, and for making my job so fun. Can’t wait to see some of you in the finish in Åre where I will give it my all one last time. Love always, Lindsey

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Workout for Thursday, February 7
Back Squat
5X2 @ 80% to 90%

Dumbbell Box Step Ups
5X5 Each Leg
*5 Reps on One Leg, Then 5 Reps on the Other Leg

10 minutes of Handstand Practice
Handstand Progressions, HSPU, Handstand Walking.

CrossFit 616
Wednesday, February 6

The CrossFit Open is fast approaching and we are looking forward to competing with you all again!

If you don’t know what the Open is I’ll give you a quick rundown here. Basically, it’s a worldwide CrossFit competition that qualifies the very top spots for the CrossFit Games. Most of us don’t have a shot at making it to the Games, but we still use the Open to test our fitness each year. It’s also a great community event and is the best way to feel like you are a part of the worldwide CrossFit community.

In the Open we do one workout a week for five weeks. We will do the workouts at the gym each week on Fridays. The Open workout will be the workout of the day, but if you register for the Open, you’ll need a judge to count and verify your reps. If you are registered, you’ll want to do the workout Friday evening each week at Friday Night Lights!

What’s that? You ask. At Friday Night Lights we will run heats of the Open workout and there will be judges on hand to count your reps. We will rotate people through the workout and you can take turns working out and judging. It’s a fun Friday each week and the best environment for doing these workouts.

If you can’t make Friday Night Lights, you’ll need to provide your own judge if you are officially registered. Coaches WILL NOT be available to judge during class or Open Gym times.

The Open workout will be announced each Thursday, starting February 22 at 8 pm Eastern. You will have until Monday at 8 pm Eastern to submit your score. Your best bet is to come to Friday Night Lights to get a judge, but if you can’t you can do the Open workout in the North Gym when it is free - again, you’ll need to provide your own judge.

Remember, there are more and more classes and events happening here than years past, so make sure you know if there is Open Gym time each week if you can’t make Friday Night Lights.

We are looking forward to taking on this challenge with you again this year. Head to the CrossFit Games site to register under CrossFit 616 right now!

Workout for Wednesday, February 6
Jump Rope Progressions
1 Minute Test Max Single Unders

Odd min: 9 Russian KB Swings + 9 Burpees
Even min: 12 Sit Ups + 12 Air Squats

CrossFit 616
Tuesday, February 5

We talk a lot about breathing and bracing, but sometimes it doesn’t click until you see someone do it. The video below shows exactly that - some weightlifters squatting big weight and bracing out through the entire midsection before the rep begins.

You can see expansion of the core in 360 degrees as they breathe in and fill up with air. It’s not just an expansion of the belly. We want to breathe and brace out into the belly, sides, and low back.

Creating this tension and solid foundation will improve your squat technique and keep you safe under heavy loads.

Check out the video and read the full post for more information!

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In order to create the spinal stability that we need for both performance and safety in weightlifting, the trunk must be pressurized with air. In addition to improving force transfer to the bar through increased trunk rigidity, intervertebral disc pressure is reduced and the ability to produce muscular force is increased with breath-holding. . To take in a full breath, the diaphragm must contract and push downward, which means our guts have to move out of the way to allow the lungs to fill—this requires the abdomen expand to some degree during inhalation. . Maintain enough tension in the trunk to support whatever weight is on you, and allow the abdomen to expand to fill your lungs—allowing only the chest to rise is not adequate and can actually decrease stability. . Brace the musculature around the circumference of the trunk by imagining pushing your abs down—this locks in the air and stabilizes the trunk while maintaining a broad base. Don’t suck in the abs or cinch your waist in. . A controlled amount of air can be released during the most difficult part of the lift as needed to avoid dizziness, but must be a limited amount so trunk stability is not compromised. . Tag a friend who lifts like they’re showing off their abs to chicks on the beach. . Videos from @hookgrip and @atginsta . ___________________________________________________ #weightlifting #catalystathletics #garagemind #loudmindquietmouth #gregeverett #usaw #iwf #teamWAG #puori #earthfedmuscle @earthfedmuscle @puorilife ___________________________________________________ Visit for the biggest collection of free weightlifting articles, videos, exercise demos and more.

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Workout for Tuesday, February 5
Pull Up Progressions V3

12 min amrap
1 Power Snatch (155/105)
3 Power Clean and Push Jerks (155/105)
30 Double Unders

CrossFit 616
Monday, February 4

Thank you for being so understanding last week with the weather and closures. We have never had a situation like that since we’ve been open, and we tried to make the best decision to keep everyone safe. Glad it’s over and we can get back to a normal schedule.

Since we missed out on FriendsDay last week we will have Wednesday FriendsDay this week. We know a few of you had people lined up to try CrossFit, so bring them to any class time this Wednesday to try CrossFit!

Also, we have a new kids session starting Saturday, February 23. Email us at to get your kids signed up today. There will be two classes - younger kids 5-9 at 9:30 am and older kids 10-13 at 10:30 am. The session is $99 and this is not just for members of 616. If you have friends with kids please spread the word!

And remember that BIRTHFIT classes are in the new gym Monday and Wednesday nights at 6 pm for the next few weeks so that will not be open for extra work.

Workout for Monday, February 4
Single Arm DB Press - Half Kneel Position
4X7 on Each Arm
*Build Up with Good Position

5 Rounds for Time
15 Wall Balls (20 to 10' / 14 to 9')
15 Box Jumps (24/20)

CrossFit 616
Friday, February 1

There is no cap on the 9:30 am CrossFit class this week only. We have extra space because there’s no kids class this week. You DO need to still sign up on Mindbody so we can plan accordingly.

As of now we plan on having a full schedule Friday.

Here are some words of wisdom from Jason Khalipa. Just start. It’s so easy to wait and wait for the perfect time or until you feel better prepared, but just start. If you have big goals, there is never going to be a perfect time. Or, the perfect time is always now! Check out the full podcast here.

Workout for Friday, February 1
20 min AMRAP
5 Deadlifts (225/155)
10 T2B
15 Pistol Squats

CrossFit 616
Thursday, January 31

Morning classes (6, 7, and 8:30 am) have been canceled for Thursday, January 31. We do hope to open later in the day. Follow our Facebook and Instagram for updates.

Maybe it’s too late for this one, but I am sure it’ll come up again. This about trying to stick to your plan even when everything around you is going off the rails.

This week has been nuts. Everything is closed, most of us haven’t had to go to work much, and we are basically stuck inside. Don’t let this change your mindset on working out and eating right. Especially the eating part.

It is so easy to fall into the snow-day trap of eating comfort foods and not your normal healthy diet. We seem to give ourselves a pass really quickly as soon as our normal routine gets interrupted. I’m as guilty as anyone.

All week I have had to keep reminding myself that I have good food in the fridge, ready to eat, rather than ordering a pizza. I’m not sure why this is so hard, but I don’t think I’m alone in this.

I can easily think of scenarios where the temptation to eat poorly for no reason pops into my head. Snow day, power outage, not feeling great, day off of work, Flag Day, Arbor Day… you get the idea. It’s almost like I’m waiting or looking for an excuse to go off plan.

Why? Why do our brains do this to us? I wish I knew the answer, but since I don’t, I just keep telling myself to stick to my routine the best I can. Maybe you just need a friendly reminder too.

Hopefully you have been surviving Snowmaggedon the best you can and haven’t given in to the temptations. But if you did, it’s ok. Just get back on track as soon as possible. And hopefully we can get back to normal soon!

Workout for Thursday, January 31
12 min amrap
1 Power Snatch (155/105)
3 Power Clean and Push Jerks (155/105)
30 Double Unders

Home Workout:
1) Accumulate 5 minutes of Plank Holds
2) Accumulate 2 minutes of Plank Holds on each side.
3) Accumulate 5 minutes of Glute Bridge Hold for Glute Squeeze Quality.
4) Accumulate 2 minutes of Side Plank Glute Bridge on each side.

EMOM 10 min
12 Air Squats
6 Tuck Jumps (scale with high knees)
3 Man on Fire Burpees
(1 MOF Burpee= Down to the floor, roll over to one direction, up on your feet and jump, back to the floor, roll back over and up and jump)

CrossFit 616
Wednesday, January 30

WEATHER UPDATE: We will not have the morning classes Wednesday. The 6, 7, and 8:30 am classes are canceled for January 30. We will make a decision on the noon class by 10 am and as soon as possible on the evening classes.

It’s Wednesday FriendsDay! Bring a friend to any class, if we have them, to try CrossFit for the first time!

Just want to explain our thought process on closing the last few days. We really want to be open, but we aren’t willing to risk your safety (or ours) to do it. We are following the weather closely and when every weather expert is telling us to stay off the roads and only go out if absolutely necessary we are going to follow that advice. And we know if we are open you may feel like you should come in, and that’s what we want to avoid. We just want you to know that we don’t take closing lightly, but when there are multiple pile-ups on the highway and roads are being shut down, we’re not going to risk it. Hope you understand and don’t worry about your fitness. You won’t lose everything in a few days and if we’re closed again, we will post more home workouts for you.

Also, if you are not in the private Facebook group please let us know so we can add you. We will post info on closures on all our social media, but the private group will be where a lot of conversations about the gym take place.

Thanks for understanding and hopefully we get through this soon!

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

9 min AMRAP
12 Sit Ups
9 Russian KB Swings (70/53)
7 Burpees

Home Workout:
2 minutes of 90/90 sit on each side
30 Reps of 90/90 Transitions

12 min AMRAP
10 Jumping Lunges Alternating Legs
20 Russian Twists (grab something that weighs 10 to 20 lbs)
30 Mountain Climbers (touching knee to elbow on each side)
40 High Knees (in place)

CrossFit 616
Tuesday, January 29

Please check our social media before driving to the gym. Facebook | Instagram
If we close we will post it there first. And please remember that missing a day or two is ok. If you don’t feel 100% safe please do not venture out!

This theme keeps coming up in the podcast/videos/articles I am reading - Everything has a cost.

We are in this age of biohacking and trying to dial in every little detail to maximize our performance. But at what cost?

The human body is so complex, with so many different systems operating in perfect balance - at least in a healthy individual. And while no one is perfect, it seems like we need to be more careful about changing any one of those systems without knowing how it affects the others.

Even things that seem so good for us on the surface can upset that balance. Antioxidants (vitamin C, vitamin E, beta-carotene) are a good thing, right? Sure, those things are good for you, but everything has a cost so you can’t just maximize your antioxidant intake without affecting the other systems in your body.

Check out the post from Dr. Andy Galpin below - the study shows that antioxidant supplementation blocks strength training adaptations. So, if you’re loading up on vitamin C during the cold and flu season, it will affect your strength gains. But that doesn’t mean you shouldn’t take these supplements. If taking vitamin C helps prevent a cold (need citation), then maybe it’s worth the hit your strength gains take. In fact, if you don’t get sick you might be able to train more and end up stronger in the end.

The point is that it is never as simple as we want it to be. So when you hear someone say that this supplement or this exercise or this recovery method can help with X, you might want to dig a little deeper.

It’s like hearing that broccoli is good for you and then only eating broccoli. Or squats are good for you so the only exercise you do is squats. You’re going to be missing out on other essential nutrients and movements your body needs.

The human body is pretty amazing and usually works like it is supposed to. When you get hurt or sick it has systems to heal itself, when you exercise it has systems to rebuild and grow, and when you eat certain foods it has systems for using and storing energy. When you introduce non-natural things into any one of these systems you are going to affect them.

It’s hard to say when something is worth it or not, but I encourage you to try to research a little deeper next time you hear that this one thing is so good for you. Maybe it’s good in small doses, maybe the costs are worth it, but you have to do your research to make good, informed decisions.

Workout for Tuesday, January 29
Back Squat
4X3 @ 70% to 80%
*Only Increase Weight with Technically Sound Reps!

For Time:
Thrusters (95/65)
Burpees Over the Bar
C2B Pull Ups

CrossFit 616
Monday, January 28

UPDATE: All classes canceled for Monday, January 28. Stay inside and be safe! Keep following our social media for updates.

Bad Weather Alert: Check our social media one hour before class when there is bad weather to see if we are closed.

We can’t say thank you enough for your effort and help over the weekend and the amazing gift from you all on Saturday night. So glad we got to spend time with you and get to know you outside of the gym.

There are a few things we want you to know:

Marty Obetts and Dave Van Slooten will be joining the coaching staff. These two have been with us for more than two years and have always shown up with great attitudes and a willingness to learn and help others. They will begin training soon and will start helping out with our Elements classes after that. You may see them shadowing other coaches over the next month or two. Feel free to treat them like interns and make them clean up your equipment, get you coffee, and take out your dry cleaning.

The CrossFit Open is approaching and we will once again do the workouts each Friday. We will run Friday Night Lights from 5-7ish each week starting February 22. During the five weeks of the Open, our last class on Fridays will be at noon. There will be Open gym time after that and then we will begin running official heats at 5 pm. We will have more details about Friday Night Lights and the Open soon. If you don’t know what the Open is you can read about it here.

One last thing, just as we train our physical bodies we need to continue learning and improving our coaching and leadership skills. We beginning a more formal coach development course for our staff and there will be a few dates that you need to know about. On the last Thursday of every other month we are going to not hold the 7 pm CrossFit Class so we can hold a coaches training class. The first of these will be March 28. We will remind you as we get closer, but we wanted to make sure you know now. Our goal is to continue to get better so we can provide better and better service for you.

If you have any questions about any of this please let us know!

Workout for Monday, January 28
Hip and Shoulder Mobility
Kipping Pull Up Practice

For Time:
Thrusters (95/65)
Burpees Over the Bar
C2B Pull Ups

CrossFit 616
Friday, January 25

We’ve got Turkish get ups today and since I learned that a lot of you use Youtube to look up movements you aren’t familiar with, I thought I’d save you the trouble and post a video right here. We don’t do this movement a lot, but it’s a great one for building stability in the shoulder, midline, and more.

The video below shows a good Turkish get up and then they show some of the common faults we see in this movement. Don’t just think of the get up as a shoulder movement. This is a full-body exercise that requires you to stay active and connected through the entire movement. It should be slow and controlled throughout, and it does not need to be heavy to be effective!

Workout for Friday, January 25
Turkish Get-Up Practice (Not for Time)
15 minutes to Complete 5 Working Sets of 3 Reps on Each Side

Complete 5 Working Sets (Not for Time)
3 Strict Press + 9 Push Press
- Superset with -
8 Weighted Box Step Ups (20" or Lower)
*Alternate Feet, Suitcase Hold a DB in Each Hand

CrossFit 616
Thursday, January 24

I saw this quote from CrossFit Gymnastics, loved it, and thought it was worth sharing:

Strength is imperative for proper form, and form is imperative in demonstrating body control.

For this reason, we have a strength bias and promote strict movement before kipping movement.

This fits right in with Mechanics, Consistency, Intensity too. Strict movements will inevitably be slower and more controlled, so the intensity (at least from a speed perspective) will be dialed back. You can make strict movements like a pull up or dip very intense by adding weight to the equation, but the number of reps will drop dramatically.

This goes for non-gymnastics movements as well. If you have weak hips or glutes, your squat will suffer. You can claim good squat form by strengthening the weak points and that’s done through slow controlled movement.

If you don’t have control of your body in space, you are opening yourself up to potential injury and pain.

So, if you want to progress towards skills like muscle ups and handstand push ups, developing strict pull ups and strict shoulder pressing strength is a prerequisite.

Think about the weak links in your armor and ask a coach what you need to strengthen to move towards your goals. There may be some simple accessory work you can do before or after class that can make a big difference in your progress!

Workout for Thursday, January 24
Bent Over DB Rows
5X7 on Each Arm

8 min AMRAP
4 Bar Muscle Ups
8 Burpees
12 Box Jumps (24"/20")
*Scale BMU w/ 6 C2B, Chin Over, or Jumping C2B Pull Ups

CrossFit 616
Wednesday, January 23

Here’s the timeline for Saturday. Competitors, you will receive an email soon with your heat assignment, and you will receive a separate email with the workouts and movement standards before Saturday. The person that registered the team will get the email, please forward it to your partner.

Volunteers, please arrive at 8 am to help with set up, registration, and to cover movement standards and scoring if you are judging. You’ll receive your jobs assignments soon too.

Everyone, if you are planning on being here to compete, volunteer or cheer, please give yourself extra time to get here. The weather may be crazy, the parking lot will be more full than usual, and there always seems to be an accident or road closure when we host these big events. Budget extra time so you can arrive safely and on time (or maybe a little early ;)

The Holiday party is Saturday evening at the Stadium Club at Fifth Third Ballpark. I am pretty sure the Christmas lights display will still be up at that time, so follow the instructions to get to the Pepsi Stadium Club when you pull in off the highway or West River. Dr. (see map below).

2019 In-House Competition Timeline
8-8:20 am - Athlete Check In - CLOSES AT 8:20
8:30 am - Athlete Briefing and Workout Descriptions

9 am - Workout 1 Heat 1
9:12 am - Workout 1 Heat 2
9:24 am - Workout 1 Heat 3
9:36 am - Workout 1 Heat 4

Kids Heat - 9:45 am

10:00 am - Workout 2 Heat 1
10:18 am - Workout 2 Heat 2
10:36 am - Workout 2 Heat 3
10:54 am - Workout 2 Heat 4

11:15 am - Workout 3 Heat 1
11:28 am - Workout 3 Heat 2
11:41 am - Workout 3 Heat 3
11:54 am - Workout 3 Heat 4

12:15 pm - Awards

6:30 pm - Holiday Party at the Stadium Club at Fifth Third Ballpark


Workout for Wednesday, January 23
10 minutes of Handstand Practice
Handstand Progressions, Handstand Holds, Handstand Walks, HSPU, etc.

15 min AMRAP
9 Deadlifts (155/105)
9 Cal Bike

CrossFit 616
Tuesday, January 22

More from Catalyst Athletics today and this time we’re talking about the timing of racking the bar in the clean. We are going to work on receiving the bar in the power clean in a good position with the hips back and then we’re going right into a full squat clean to reinforce that movement pattern.

The power clean and clean should look nearly identical except your hips will be higher when you receive the bar in the power clean. But in both lifts you should be trying to meet the bar at the peak of its vertical travel. You simply place your shoulders under the bar and stay connected to it. You never want to just drop and let the bar crash down on you. Even a few inches of separation will make the catch and the squat out of it a lot harder.

Check out the video demonstrating the proper turnover in the clean and how this looks with different weights and receiving heights. Notice that every lift looks the same no matter how high the bar travels in the pull.

You can also see how you pull yourself around the bar rather than pulling the bar up and over to you.

Workout for Tuesday, January 22
1 Power Clean w/ Pause in Catch + 1 Squat Clean (no pause)
Rest 1 min, Increase Weight
1 Power Clean w/ Pause in Catch + 1 Squat Clean
Rest 1 min, Increase Weight
1 Power Clean w/ Pause in Catch + 1 Squat Clean
Rest 1 min, Increase Weight
1 Power Clean w/ Pause in Catch + 1 Squat Clean
***All Power Cleans have a 3 second pause in the catch position!

Back Squat
4X3 @ 75% to 85%

CrossFit 616
Monday, January 21

Here’s a great article from Greg Everett at Catalyst athletics: You Don’t Have to do Everything Right… Just Most of It

The point is that you don’t have to be perfect. No one is, and if you obsess over every detail you aren’t going to get anywhere. There are some things you need to do correctly to not get hurt, but sometimes you just need to do the movement over and over to improve.

Even the best in the world aren’t perfect, so don’t get caught up in what someone else does. Keep working on things, keep practicing, and you WILL get better!

Here’s a few paragraphs that I think you need to read:

First, I want to revise the article title slightly to apply directly to you: someone who is presumably not a perfect lifter yet and who has additional technical learning to do. You don’t have to do everything right… just more of it. In other words, don’t expect to come into the gym one day in the near future and be finished—there isn’t going to be a point in time when you perform only perfect snatches and clean & jerks from then on.
What you’re going to do is incrementally improve over time by making a large collection of little things better on average. That is, your mobility will improve gradually so you can achieve better positions; your sense of balance will improve gradually so you can better keep the pressure in the right place on your feet as you pull and react appropriately when it gets off track; your timing will improve in more and more of your lifts; your ability to think less through the lift and consequently focus more on being aggressive will improve.

This means that even when there may be quite a lot of things that aren’t perfect—and maybe even really far from it—your lifts will continue to get better over time. Pay attention to that improvement rather than obsessing over the absence of perfection.

Workout for Monday, January 21
Pull Up Progressions

For Time:
3 Rounds of
30 Double Unders (Scale with: 60 Fast Single Unders)
9 Knees to Elbows (Scale with: Kipping High Knees)
Then 3 Rounds of
30 Double Unders
12 T2B (Scale with: PVC V-Ups)
Then 3 Rounds of
30 Double Unders
15 Sit Ups
*Complete each 3 rounds segment before moving to the next 3 round segment.

CrossFit 616