Author: Hannah Machado

CrossFit 416 Daily – Saturday, September 22nd


With a Partner

As many rounds as possible in 20 minutes
50 x Double Unders
40 x Wall Balls (20/14)
30 x Deadlifts (225/155)
20 x Pull-ups
10 x Strict Handstand Push-ups

An Immature Squat: Achieving the Best Possible Position

Your Health is Not A Trend

Your health is not a trend, so why should your diet be?

We’ve all heard of the Keto Diet, the Paleo Diet, the low fat High carb diet, juice cleanses, detoxes, Whole 30, The Tom Brady, Intermittent Fasting and the list goes on and on.

We all have a diet; the food we eat. Being in a caloric deficit is what’s called being, “on a diet” and is another thing completely.
What works for some won’t work for others. All diets work if you’re consistently sticking to them. But what happens when you stop doing this diet?

These diets were test studies done to reverse the effects of diabetes or epilepsy and a wide range of medical conditions. What came out of these studies was accidental weight loss. So, slap a label on it and sell it and the world has created trending diets.
But when the weight loss you wanted comes or the exhaustion of being so strict comes along, you feel lost. You go back to old eating habits to “give yourself a break”. You realize this wasn’t a sustainable way of living.

Unlike fashion trends that come and go and often make their way back around 30 years later, our health and body is here to stay. We buy health and life insurance to make sure we are taken care of in the case of an accident – but why aren’t we insuring our body by nourishing and fuelling it properly? One trend that will forever stand true until the end of time is eating whole foods, fruits and vegetables. Adding more of these to every meal will not make you Instagram famous, but it’ll sure make your body happy. That should be worth a million likes in itself.

Have you ever heard of the 80/20 principle? It’s also another way of saying balance. Bare with me, I’m going to refrain from saying “diet” again, we all have a diet. But we are not all “on a diet”. When it comes to fuelling and nourishment, 80 % of the food you eat should be nutritious whole foods. These foods are easily found on the outer perimeter of the grocery store. The other 20% are foods you crave or enjoy without compromising your health. In order to live a healthy and well balanced life,  gut, mind and body you need not deprive yourself of foods that make you happy. Kale may nourish your body but how that double scoop totally feeds your soul is just as important. This prevents us from reverting back to old unhealthy diet trends and an unhealthy relationship with food. Cut the “good food”, “bad food” and “cheat” out of your vocabulary and eat for enjoyment and nourishment. We only have one life, so ensure it and don’t sell out on these “trends”

Want to be held accountable, receive more education and have more support with your nutrition?
Contact our nutrition coach to insure you are supported through lifestyle and behaviour adjustments!

CrossFit 416 Daily – Friday, September 21st


A1) Lat Pull-downs: 3 x 15-20 reps

A2) Hammer Curls: 3 x 20 reps

B) Snatch: 5-4-3-2-1 reps



22-18-14-10 reps

Dumbbell Snatch

Russian Kettlebell Swings (70/53)

Mountain Climbers

Charting A Course to Intensity

CrossFit 416 Daily – Thursday, September 20th


A1) Shoulder Press 3 x 5 reps

A2) Split Squat 3 x 8 reps




In teams of 3

5 rounds for time, conga line style

200/150m Row

50ft Dumbbell Walking Lunges (50/35)

12 x Box Jumps

10 x Push Press (95/65)

Don’t Separate Flexibility and Mobility, You Need Both

CrossFit 416 Daily – Wednesday, September 19th

Skills and Drills

On the minute for 3 rounds

A1) 10 x Hollow Rocks into Max Tuck-ups

A2) 10 x Dowel to the Chest Drill/ 3-5 x Strict Chest to Bar

A3) Bottom of the Ring Dip Hold x 30 seconds




12-9-6 reps

Snatch (135/85)

Bar Muscle-ups

rest 1 minute

15-12-9 reps

Snatch (85/55)

Chest to Bar Pull-ups

Make Your Routine A Total Knockout

CrossFit 416 Daily – Tuesday, September 18th

News & Notes

Just a few days left to sign-up for the 416 Classic this Friday! Register here.



Jerk Balance

3-3-3-3-3 reps


Clean and Split Jerk

3-3-3-3-3 reps




Every minute on the minute for 10 minutes

3 x Hang Power Clean

3 x Jerk (70% of heaviest 3)

20 x Lateral Hops Over the Bar

Dear Warrior, Choose What Brings You Closer To Your Goals