Author: Dan Visentin


You had a mission, get into the gym, follow a nutrition plan, drink lots of water, get lots of sleep, go out to the bar less;  so that you can lose 20lbs.  You set the goal and achieved it, or came close, so now what?

Why do so many people, after reaching their goal, put the weight back on? And sometimes more!

In our opinion, it’s because of the lack of ACCOUNTIBILITY.  Lifestyle changes, building a healthy relationship with food, and a consistent workout schedule requires accountability to fight temptation and keep us on track.

What does accountability look like?

1)Goal Setting – At CF 416 we try to meet with as many members as possible on a quarterly basis to identify the goals they’re working on.  This simple admission of their goals to our staff makes them accountable for their goal before the next goal setting meeting.

2)Nutrition and Lifestyle Coaching – Working with a Nutrition coach provides constant review of your food logs, and helps with specific challenges you may have due to work, family, or medical condition.  Professional assistance and an outside view can go a long way when trying to make the right choices every day.

3)Testing – At CF 416 we have invested in an Inbody.  The Inbody body composition analyser measures body fat, muscle mass, and total body water to gain an accurate reading of what you’re made of.  This machine provides an amazing snapshot of progress towards body composition goals.  To help keep you accountable, we recommend testing every 2-3 months.

4)Food Tracking – Understanding what you eat on a daily basis can go a long way to ensure you are being accountable to yourself.  Once goals are met, tracking your food will keep you inline by providing insight into whether you’re going overboard or not with treats, or food amount.

Once your goal has been reached, maintaining a lifestyle that keeps you moving forward can be a huge challenge.  These tools work.  If you want more guidance, our Nutrition Coaching services is a great place to start.

How are you going to keep yourself accountable? Email me to let me know!


Holding up your end of the bargain.

You may not be aware of it, but at CF416 we have a Method that we follow to improve the fitness and health of our members.

Nutrition/Lifestyle => Movement => Training

We believe that the foundation of health, wellness, and fitness is Nutrition and Lifestyle.  Eating well, sleeping a lot, keeping stress levels low, and developing meaningful relationships are what makes up this foundation.  Without this foundation you will never achieve optimal levels of health and fitness.

The next stage of our Method is Movement.  We consider this as one’s ability to move pain free by building a strong, healthy body and mind while prioritizing technique over intensity.  Movement is part of everyday life, but not everyone moves well or efficiently.  A relentless approach to improve movement mechanics will provide the greatest reward in your training.

Finally, we look at training.  Establishing goals, developing a plan, and executing the plan with support and guidance from coaches makes up a road map to training.  Yes, the majority of our members will take our group classes, however an individuals goals will have a dramatic effect on the approach to each class and workout.

For each aspect of our Method, we provide support.

Nutrition, and lifestyle coaching is available through our partners at Bodzii.

CrossFit Basics, our Structure program, and Therapy services through Ohfast  help you develop the foundation of pain free, efficient movement.

CrossFit Classes, Personal Training, GRIT, and Barbell Breakdown provide a variance in training depending on your goals.

Your coaches support covers on average 4-6 hours per week for each of our members.  The remaining 164 hours is on you.  Preparing quality meals, getting adequate sleep, staying hydrated, getting outside, socializing, building relationships, stretching, and playing new sports.  Going to the gym is only part of the process.

The progress you see in the gym will be directly related to what you do outside of the gym.  You are the only one who can control this.  But we’ve got your back!

Let’s have a conversation about building your foundation, progressing and improving your daily habits.



Are you ready for a competition?

This is a trick question – we don’t sign up for 10k runs, Marathons, Tough Mudder, or CrossFit Competitions because we are ready to compete. We don’t sign up because we think that we are finally in good enough shape or that its finally time to show off all the work you put in.   So why should you sign-up for a competition?

1) To find out what you’re capable of – Competition will push you to your limits.  It’s very common to coast a little during a class or training session.  The adrenaline felt during a competition will show you what your body is capable of.

2) Identify true weaknesses – A weakness is only a real weakness if you find you are unable to do it while working at your hardest.  Competitions force you to complete movements you might normally avoid.  This small feeling of failure will propel you to push harder to get better next time the movement comes up in class.

3) Training with purpose – Preparing for an upcoming competition will provide a high level of motivation during training.  You get to strategize, work harder, and seek advice from coaches all with a goal in mind to do your best in the comp.  This motivation can help you get out of a training rut, and move you forward.

4) Inspiration – During competition you will have an opportunity to watch incredible displays of strength, power, endurance, and overall determination. Watching someone achieve a goal during competition (like a PR, or their first pull-up) makes the hair on the back of your neck stand up.  Witnessing moments like this are inspirational, and give you extra push and focus to achieve your own goals.

5) Make new friends and have FUN! –You most likely attend the same class time every day at CF416.  So naturally you’re only exposed to a small group of 416 members.  Our in-house or team competitions bring more like minded 416’ers together in friendly competition.  It’s a great way to meet some new people and have some fun doing it.

If you’re on the fence about participating in an upcoming competition, talk to a coach, or ask a friend to compete with you.  It might be what you need to drive you forward, to break your plateaus, and even give you confidence and added purpose to your training!

 Upcoming events:

  • CF 416 Classic September 21, 2018. A staple in our annual calendar.  This Classic is a great way to test yourself against all the hard work you’ve put into developing your Olympic lifting skills and strength.  The format is “ladder” style and ALL members are encouraged to participate. Sign-up NOW!
  • Battle of the Boxes – September 29th, 2018 @ CF Metric. We’re looking for teams to compete in this mixed CrossFit competition.  There are 3 divisions available based on fitness and skill level.  Contact if you’re interested in competing.
  • CF 416 Members Competition – November 17, 2018. Our annual members competition is a can’t miss event.  Be prepared to challenge yourself, cheer on your team mates, and wear a funny costume. Stay tuned for details.



New Programming Focus: August-September 2018

Great job everyone on completing the programming focus. Leading into our ‘416 Classic’ at the end of September, we will be spending a lot of time improving technique and the strength in the olympic lifts.  First week and last week will be your testing a variety of WOD’s and lifts; with the last week leading into the Classic

Here’s what you can expect over the next 8 weeks:

Olympic Lifting 

As our main area of focus, get ready for some fun with the traditional lifts, barbell complexes, and supplementary work.  We will work from different starting positions, and build a better engine to execute these technical movements under fatigue.                                                       


We will prioritize strength in front squat and strict press. In the beginning, you will see lots of volume to build muscle mass, then we will move to tempo lifts to help develop the ability to receive heavy load in the squat and overhead, and then in the final weeks we will prioritize absolute strength with low reps and high percentages.


We’re going to challenge your gymnastic skills with heavy lifting in WOD’s. You will have time to practice fundamentals, learn skills and improve your strict gymnastics strength.


Fixing imbalances should never take a back seat (ask Gys).  You will see unilateral movements in our strength work as supersets.  Don’t hide on these days.  Finding and eliminating your weaknesses is the magic in improving fitness.


Nope. No getting away from our dear metcons.  We’ve got some very challenging WOD’s coming up that will have a focus on intensity and building stamina in our lifts.  We all love the Assault Bike!!!!!


This 8 week focus will be 7 days of programming with lots of variation.  If you’re new to Olympic lifting don’t get intimidated. This will be a great opportunity to dial the technical aspects of  Snatch, Clean and Jerk.   

All of your coaches are so excited to train you for better movement quality. We challenge you to be a sponge strive to understand the reason for each movement in order to optimize your training. Please trust your coaches and the process. Don’t forget to listen to your body and rest when you need it (which is a lot more than you think).  Most importantly have so much fun.


Saying Goodbye to Coach Rachel

Hey CrossFit 416,

It’s with great sadness that I write this blog post to announce that Rachel will be stepping away from coaching at CrossFit 416.

Imagine waking every day at 5am, walking to a dark gym, and being radiant enough to light up a room. That’s what a coach does, and Rachel is a shining example of a Coach.

Rach was hired as the first full-time employee at CrossFit 416 and has been instrumental in growing the gym to where it is today.  She did her job professionally, with empathy, and with a huge heart.

Rach came to us back in 2012 while working as a personal trainer, looking to try CrossFit. Her intro workout was a combination of running, squatting, push-ups and pull-ups.  It’s hard to imagine now, but she did those push-ups on her knees, and used a green band for the pull-ups.  She quickly began to excel as an athlete, but shined even brighter as part of the community.

During her time at 416, Rach wore a lot of hats.  She coached, ran specialty programs, events, competitions, and challenges;  she designed the class programming, and focused on helping the coaches deliver the best class experience for our members.

Smiling, laughing, and dancing would best describe one of Rachel’s classes.  Her enthusiasm, dedication, and breadth of knowledge is what makes her such an incredible coach.

We could not be prouder to have had her on our team for this long.  We’re gonna miss her, but will cherish all of the amazing memories we had.  This is more of a “see you later” than “goodbye”, as she will still continue to be part of our community as an athlete.

We will be hosting a “thank you” WOD for Rach at 12:30pm on Sunday.  Everyone is welcome.


CrossFit 416 Daily – Wednesday, March 7th

Skills and Drills

Inverted Skill Work


On the minute for 12 minutes

Minute 1: 8-10 Perfect Push-ups

Minute 2: 30 second Box Walks

Minute 3: 30 second Hollow Hold



On the minute for 12 minutes

Even: Pressing L-sit 30 seconds

Odd: 1 x Strict Handstand Push-up + 2 x Small Kip + 3 Big Kip



As many rounds as possible in 10 minutes of:

7 x Handstand Push-ups

14 x Pistol Squats

21 x Kettlebell Swings (72/53)

Physical Health is Mental Health